Saturated and trans fats can lead to heart diseases, stroke, abdominal fat, and body weight gain. Diabetic people are more prone to the accumulation of fat in the abdominal cavity and obesity. Research shows that a diet rich in fiber can significantly reduce your chances of contracting type two diabetes. EAT MORE FRUITS AND VEGETABLESįruits and vegetables provide low calories in the body and are a perfect alternative to simple carbohydrates. Therefore, it is advisable to replace refined carbs with complex ones such as fruits, vegetables, and whole-grain foods. The refined carbohydrates will also cause you to develop abdominal fat. Refined carbohydrates such as white bread, processed grains, sweetened foods, and beverages have many calories. If you replace calorie-loaded drinks such as soda or juice with water, you may experience an even greater effect. The research found that participants who drank water before a meal lost 44% more weight over 12 weeks than those who did not. Research shows that if you take 500ml of water about half an hour before your meals, it will significantly reduce your hunger and calorie intake. Avoid consuming drinks like sodas, juices, sweetened drinks.īut three to four times a week, you can spoil yourself with a glass of wine or alcohol as you enjoy your meal. Swapping out sugar-sweetened drinks for some healthier selections is one of the easiest ways to increase fat burning. DRINK A LOT OF WATER AND HEALTHIER BEVERAGES What’s more is that if you don’t get enough sleep and are constantly stressed, you can easily get type 2 diabetes and become obese. Therefore, the rising and falling of these hormones increase your urge for unhealthy foods, which causes your calorie intake to rise. Not having enough sleep interferes with the hormones responsible for appetite – leptin, and ghrelin.Īdditionally, when you are stressed, your cortisol hormone levels go up. The perfect number of hours for you to sleep every night is seven to eight hours.īoth sleep and stress have a powerful impact on your appetite and weight. Lack of sleep can alter your metabolism as it increases your cravings for carbs and sugar.
SOLUTIONS FOR SKINNY FAT BODY TYPE SLEEP WELL AND AVOID STRESS Nonetheless, you can work on changing your body fat to muscle ratio. GENETICīeing skinny-fat may also be in your genes. This is one of the characteristics of a skinny fat body type. CONSUMING A DIET HIGH IN CARBOHYDRATES & REFINED SUGARSĪccording to Sydney personal trainer Rachael Attard, a diet that is high in carbohydrates and refined sugars encourage your body to store excess body weight in the midsection. You experience fat gain because your body cannot use the energy you get from the carbohydrates you consume. But when you get stressed for a long time, you can experience insulin resistance, which leads to fat gain. The moment you get stressed, the cortisol hormone is released at high levels. This increases your body fat percentage as any excess energy (food) is stored as fat.
However, if you stay in a caloric deficit for too long, you can end up using your muscle mass as energy during your workouts. When you eat fewer calories than you burn, you will have a caloric deficit. Proteins also ensure that we preserve the muscles that we already have. After you have applied stress to your muscles through weight training, you need proteins to repair and build your muscles. Taking food packed with proteins will help you to build muscle. To achieve this, lift some weights and increase the volume and intensity being used. If you want to build your muscles, you need to apply stress to your muscles or engage in resistance training. So, to avoid having a skinny fat body type, ensure you build muscle. If you have a high muscle mass, your body fat percentage becomes low.Īdditionally, the more muscle you have, the more energy and fat you use even at rest. NOT HAVING ENOUGH MUSCLE MASSĪccording to level one PN certified nutritionist Maggie Morgan, you will have a skinny fat body type if you don’t have enough muscle mass. It can be as a result of one of these factors or the combined factors: 1. Several things lead to a skinny fat body type. Your body fat percentage should not go beyond those percentages when you have a normal weight because it will mean that you have a skinny fat body type. Hey, before you continue reading, check this out: A new proven way to lose up to 22 pounds (10kgs) in just 6 weeks without starvation or exercising for hours – click here to see it
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